The Lat Pulldown is a basic pull exercised designed to build the latissimus dorsi. The latissimus dorsi, or lats, is the part of the back that many call "wings" because when they are developed they contribute to the well sought after "V" taper. The V-taper is that sexy appearance of wide shoulders, a small waist, and proportionate legs. Having that sexy V-taper can add the finishing touch to your physique, and make you stand out from the rest. Buiding wise lats is one importanrt part of the equation to developing a sexy V-taper (big round shoulders, small waist and sweeping quads finish the package).

That well-known V-taper is built through specific training, and lat pulldowns are a good exercise to target the lats, which must be developed to have a V-taper.

Muscles Worked when Performing Lat Pulldowns 

Target Muscles

• Latissimus Dorsi

Synergists

• Brachialis
• Brachioradialis
• Teres Major
• Deltoid, Posterior
• Rhomboids
• Levator Scapulae
• Trapezius, Lower
• Trapezius, Middle
• Pectoralis Major, Sternal
• Pectoralis Minor

Dynamic Stabilizers

• Biceps Brachii
• Triceps, Long Head

• Sit in the pulldown machine with your hips right up under the pads (they are hip pads, not knee pads).
• Take a slightly less than shoulder-width, underhand grip (palms facing you) on the bar or use a V-bar.
• Start with the body vertical, arms straight over your head.
• Begin the movement by arching your lower back slightly and sticking your chest out.
• Drop your shoulder girdle.
• Pull the bar down to your lower pecs (chest), leaning slightly and smoothly backwards as you pull to hit all the fibers in the lats.
• The lat is a fan-shaped muscle and the lean back spreads the load over the whole fan.
• Puff your chest up to meet the bar and try to squeeze your shoulder blades together behind your back (picture trying to hold an orange between your shoulder blades).
• Slowly and in a controlled manner, return the bar upward until your arms are straight, then move your shoulder blades wide and shoulders up high as if you are shrugging and allow the pull of the bar to stretch the muscles in your back that were contracted performing the exercise.
  
• Relax for a second, pause and repeat.
  

Tips when Performing Lat Pulldowns 

• Start with just dropping your shoulder girdle.
• The arms should not bend in this part of the movement.
• Your shoulders should just drop down a few inches.
• Practice this short movement a few times.
• Once you have the feel for that, continue with the pull down movement.
• This technique will lock your lats into activation.
• Once you pull the weight down so that it meets the chest squeeze your shoulder blades together behind your back (picture trying to hold an orange between your shoulder blades) for maximum force (and maximum gains).
• Repeat this technique at the start of every rep.

Common Errors when Performing Lat Pulldowns 
The following errors are potentially dangerous and can result in injury. Avoid them at all costs.

• Swinging the weight. This error is often made by people who are using too much weight in an effort to use momentum to get the weight moving. This reduces the effectiveness of the exercise by taking tension off the target muscles. It also has the potential to damage your lower back.
• Overarching the back. The other common error is hyperextending (over-arching) the back. This places an unnecessary strain on the lower back.
• Not wearing a lifting belt. This places an unnecessary strain on the lower back.

Incorrect form may lead to multiple types of injuries including:

• torn ligaments/tendons in shoulders.
• back injuries.
  

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways.